Filo Fish Bakes

Name: Filo Fish Bakes
Total time: 45 min
Yield: 4
Ingredients: 1 stick Celery (roughly diced); 0.667 cup Zucchini (roughly diced); 1 shallot (finely chopped); 0.5 handful parsley (some leaves set aside to garnish, rest chopped); 1 Tbsp lemon juice; 12 ozs Puff pastry dough (or phyllo dough); 5 Tbsps melted butter; 21 ozs white fish fillets (e. g halibut, cut into 8 equal portions)

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Health Score:

85 / 100

Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

ready in 45 min.

Ready in

Calories:

649

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	649 cal.	(31 %)
Protein	33 g	(34 %)
Fat	46 g	(40 %)
Carbohydrates	26 g	(17 %)
Sugar added	0 g	(0 %)
Roughage	1.6 g	(5 %)

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more nutritional values

Vitamin A	0.4 mg	(50 %)
Vitamin D	0.6 μg	(3 %)
Vitamin E	3 mg	(25 %)
Vitamin K	23.5 μg	(39 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.7 mg	(64 %)
Niacin	11 mg	(92 %)
Vitamin B₆	0.5 mg	(36 %)
Folate	23 μg	(8 %)
Pantothenic acid	0.2 mg	(3 %)
Biotin	1.2 μg	(3 %)
Vitamin B₁₂	3.8 μg	(127 %)
Vitamin C	10 mg	(11 %)
Potassium	750 mg	(19 %)
Calcium	34 mg	(3 %)
Magnesium	53 mg	(18 %)
Iron	0.9 mg	(6 %)
Iodine	100 μg	(50 %)
Zinc	0.4 mg	(5 %)
Saturated fatty acids	28.5 g
Uric acid	29 mg
Cholesterol	201 mg
Complete sugar	2 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 1 stick Celery (roughly diced); ⅔ cup Zucchini (roughly diced); 1 shallot (finely chopped); ½ handful parsley (some leaves set aside to garnish, rest chopped); 1 Tbsp lemon juice; 12 ozs Puff pastry dough (or phyllo dough); 5 Tbsps melted butter; 21 ozs white fish fillets (e. g halibut, cut into 8 equal portions)

How healthy are the main ingredients?

Zucchini Celery parsley shallot

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Preparation steps

Preheat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and line a baking tray with greaseproof paper.

Mix together the celery, courgettes, shallot and chopped parsley and season with salt, pepper and lemon juice.

Fold out the strudel pastry and cut into eight 15 cm squares. Brush with a little melted butter and place a little of the vegetable mixture in the middle of each square.

Place the fish on top of the vegetables and fold the parcels together. Place on the prepared baking tray with the folded sides underneath and brush with the remaining butter. Bake for around 20 minutes and serve garnished with parsley.